Combat desk-related pain with these simple stretches
Spending long hours at a desk can lead to muscle tension, poor posture, and chronic pain. These five essential stretches can help counteract the effects of prolonged sitting and keep you feeling your best throughout the workday.
1. Neck and Shoulder Roll
Gently roll your shoulders backward in a circular motion, then slowly turn your head from side to side. This helps release tension in the upper trapezius and neck muscles.
2. Seated Spinal Twist
While seated, place your right hand on the back of your chair and gently twist your torso to the right. Hold for 15-30 seconds, then repeat on the left side.
3. Hip Flexor Stretch
Stand up and step one foot back into a lunge position. This stretch targets the hip flexors, which become tight from prolonged sitting.
4. Wrist and Forearm Stretch
Extend your arm forward with your palm facing up, then gently pull back on your fingers with your other hand. This helps prevent repetitive strain injuries.
5. Cat-Cow Stretch
While seated, arch your back and look up (cow), then round your spine and tuck your chin (cat). This mobilizes the entire spine.
When to stretch
- Every 30-60 minutes during your workday
- Before starting work
- After long meetings or focused work sessions
- At the end of your workday
Remember: These stretches should feel comfortable, not painful. If you experience persistent pain or discomfort, consult with one of our physiotherapists for a personalized assessment.